Help avoiding injury.

[Tonj]

I have been doing great with my distance and gradually increasing it. I had a few niggles to start with due to wrong trainers but got that sorted after a couple of weeks. Just lately I have had a pain in the right side of my thigh near my knee. I looked up the symptoms and what I’m coming up with is ITB syndrome ??? It’s not constant, it seems to come and go. I can go weeks with nothing then it will play up. It did last night after my 11K run. I’ve not been very good with my flexibility, strength and stretching exercises. Any advice would be very helpful.

[roseabi]

Hi there! Welcome to the forum!!!

You would probably be best off getting yourself assessed by a professional - sports physio, possibly your GP - and getting regular strength workouts into your routine.

Check out our Strength & Flex forum for tips!

healthunlocked.com/strength...

[Grannyhugs Graduate10]

I get that, itb. You need to stretch it out regularly. It can be aggravated by running downhill or by running on same camber of a road. Good luck on stretching it out.

[Dexy5 Graduate10]

ITB problems can be caused by increasing distance too fast or by not strengthening the glutes enough which puts pressure on hips and knees. Are you staying within the 10% rule for increasing distance?

If you google ITB exercises you’ll find some help, also Oldfloss’s strength and flex forum.

It’s worth seeing a sports physio just to check that it is what you think it is.